Karelle Laurent Nutrition & Lifestyle Medicine

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Karelle Laurent Nutrition & Lifestyle Medicine

As a registered nutritional therapist, my focus is to help client to address the underlying causes behind their symptoms & health concerns.

Empowering clients to achieve their full potential by helping them define their best nutritional & lifestyle choice

13/04/2026

In spring, meals often start to feel a little lighter and fresher, but that does not mean they should leave you underfed.

A simple way to think about a spring plate is this 🌿

protein + fibre + colour + enough fuel

That might look like:
• eggs, salmon or chicken
• new potatoes, quinoa or sourdough
• greens or roasted vegetables
• olive oil, seeds or avocado
• fresh herbs to bring everything to life

Simple meals like this can do a lot more than people realise.

They can help support:
• better energy
• blood sugar balance
• digestion
• recovery
• satiety
• and overall nourishment

A lot of people are actually not far off. Often, they do not need a full overhaul, just a few thoughtful tweaks to make meals more supportive.

Spring is not about eating less. It is about eating in a way that feels fresher, more balanced, and more in tune with what your body needs.

Your journey to wellness starts now.

03/04/2026

At this time of year, a lot of people feel the pressure to do everything at once. Eat better, train more, feel lighter, and get back into routine.

But very often, it is not about doing more. It is about coming back to a few simple habits that support the body well.

Three I come back to again and again in spring are these 🌿

1. Upgrade your breakfast
Especially if training is picking up, energy has been low, or mornings have become rushed. A breakfast with protein, fibre, and enough fuel can make such a difference to cravings, concentration, mood, and recovery later in the day.

2. Add before you restrict
Spring can bring that urge to “clean things up”, but I always prefer to start with what can be added in first. More colour, more fibre, more protein, more variety, more hydration. That approach tends to feel much more supportive than jumping straight into cutting things out.

3. Hydrate earlier, not just later
This is a big one, especially as the weather changes and training starts building. So many people are simply under-hydrated without realising it. Starting the day better hydrated can support energy, digestion, concentration, and training capacity 💧

It does not have to be extreme to be effective.

Very often, it is the basics, done consistently, that help the most.

Your journey to wellness starts now.

31/03/2026

As training builds, race nutrition is not only about what happens on race day.

It is also about what you practise in the weeks before 🥤

That means:
• learning how to fuel shorter vs longer sessions
• supporting recovery between sessions
• building confidence with hydration and carbohydrate intake
• and, for many athletes, working on gut training too

One thing I often see is athletes focusing closely on the training plan, but forgetting that the gut also needs training.

Just like the legs, the digestive system needs practice.

If you want to tolerate more fuel, more fluids, and more electrolytes during longer sessions or on race day, this usually needs to be built progressively in training rather than left to chance.

The same goes for everyday fueling. Longer sessions often benefit from a small pre-session snack and regular fueling during the session, rather than waiting too long and trying to catch up later.

I’ve written 3 blogs on this topic if you would like to go deeper. You can find them in the blog section via the link in bio:

• What Is Gut Training and Why Should Triathletes Focus on It?
• Fueling Strategies for Training: Short and Long Sessions
• Nutritional Strategies for Triathlon Training 🚴‍♀️

Your journey to wellness starts now.

28/03/2026

Tailored nutrition is not about eating more for the sake of it. It is about making sure your meals actually support the work your body is doing.

Strength training can be a powerful tool for body composition, but it works best when nutrition matches the work being asked of the body.

When I say “eat more”, I do not mean eat anything and everything. I mean: stop under-fuelling your training and recovery.

A very simple place to start is protein consistency.

Not perfect. Just more consistent.
Spread across the day, rather than having very little earlier on and then trying to catch up at dinner.

This alone can help support:
• better recovery
• steadier energy
• improved training progression
• and often, better body composition over time 🥚

If you train in the morning, this matters even more.

Your journey to wellness starts now.

26/03/2026

I’ll be travelling in April and heading to Nashville, where I’ve already planned to meet some of you.

If we haven’t connected yet and you’re based there, please do get in touch. I’ll be joining some local rides and hosting some Q&A sessions in Nashville in early April, and it would be lovely to see a few familiar faces or meet some of you in person.

I’ll also be spending a little time in New York and Miami along the way.

If you’re in any of those places and would like to connect, send me a message.

Huge thank you to & for organising some events.

22/03/2026

March is when things really start picking up for so many athletes 🚴‍♀️

Training gets more specific, long rides and runs start building, race dates get closer, and nutrition suddenly becomes much more important than people expected.

One thing I see often in practice is athletes putting a lot of effort into training, but still under-fuelling around it.

This can look like:

* not eating enough before
* not recovering properly after
* or trying to “eat healthy” in a way that actually leaves them tired, flat, under-recovered, and craving everything later on

This time of year is such a good reminder that performance nutrition is not only about gels and race-day strategy.

It is also about:

* everyday meals
* recovery
* hydration
* protein intake
* carbohydrate timing
* gut support

The body cannot adapt well to training if it is constantly trying to catch up.

So if your energy, recovery, mood, or appetite feels off right now, it may not be about needing more discipline. It may simply be that your body needs better support.

Your journey to wellness starts now.

20/03/2026

One of the simplest ways to support your health in spring is to start eating a little more with the season, while also paying attention to where your food is coming from.

Seasonal eating will look different depending on where you live, whether that is the south of Portugal, France, the UK or somewhere else. That is why it helps to notice what is naturally in season where you are, and what has had to travel much further to reach your plate.

At this time of year, I naturally start leaning towards foods like asparagus, peas, fresh herbs, strawberries, broad beans, leafy greens and radishes, with meals that feel a little lighter but still nourishing and balanced.

Choosing foods that are in season can often mean they are fresher, more flavourful, and sometimes more nutrient-dense too. They have usually spent less time in storage and less time travelling before reaching your plate.

For the body, this can be a really supportive shift. Seasonal foods can help bring more variety, more colour, and more fibre into meals, which may support digestion, gut health, blood sugar balance, and overall energy.

Spring is not about eating less. It is about eating in a way that feels more supportive, more vibrant, and more connected to the season around you.

Your journey to wellness starts now.

17/03/2026

I’ve been a little quieter on here lately, not because I’ve disappeared, but because life has been full in the best kind of way.

Between client work, the start of racing season, and the retreat, there has been a lot happening behind the scenes. And if I’m honest, sometimes when I’m very busy supporting everyone else, social media is the first thing that gets left behind.

But spring always feels like a good time to come back, reset a little, and reconnect.

This season is such an important one. Training starts building, routines shift, energy needs change, and for many people it is also the time when they realise that what worked in winter no longer feels quite right.

So over the next few weeks, I want to share a little more again. Realistic nutrition, seasonal food ideas, spring support, athlete nutrition, and the kind of gentle reminders that help you feel more grounded in your body.

Thank you for being here, even when I go a bit quiet.
Your journey to wellness starts now.

24/02/2026

A lot of cleanses do create an instant “ahhh” moment — less bloating, fewer cravings, lighter mood ✨

But sometimes that relief is simply because you’ve removed a few common triggers (alcohol, ultra-processed foods, sugar spikes)… not because your body suddenly “detoxed”.

The real question is: is it sustainable — and for how long?
Did you just cut out a long list of foods… or did you actually replace them with more whole-food versions? 🥗
And if cravings were there before — what was your body trying to tell you? 💛

So what does the long-term version look like?
The kind of reset that truly supports your system: steady meals with enough protein + fibre 🥗, hydration 💧, sleep 😴, and digestion support that’s gentle (especially if constipation is part of the picture).

And if you feel worse when you try a detox… that’s not failure. It’s information. It often means we need to slow down, simplify, and look a bit deeper instead of pushing harder 🫶

If you want to read what I actually recommend when it comes to detox, it’s in my latest blog. Comment DETOX and I’ll send you the link.

Your journey to wellness starts now.

22/02/2026

Ok… we can officially say we’re all craving some Vitamin D ☀️ this year!
Seriously — even here in Portugal 😅

Vitamin D isn’t just an “immunity supplement”. It can play a role in energy, mood, muscle function, and recovery.

Low Vitamin D can look like things people often brush off… feeling flat, low mood, getting sick more often, slower recovery, achy joints, or feeling weaker than usual.

The good news? It’s relatively easy to measure — then adjust based on an actual value (not guesswork) ✨ And for some people, genetics can influence how well you make/use Vitamin D… so the “right dose” isn’t always the same for everyone.

If you want help interpreting your results or choosing the right dosage, DM me 💛

Save this for later 🔖

Your journey to wellness starts now.

20/02/2026

Race-day confidence doesn’t come from fitness alone. It comes from knowing your nutrition plan is solid ✨🚴‍♀️🏃‍♀️

I’ve supported 200+ athletes across the world to cross the finish line feeling strong and confident in their nutrition — and the common theme is always the same: when you have a clear strategy, you stop second-guessing and you can actually focus on racing.

One of my athletes said to me last week : «His biggest fear was putting in 10–15 hours/week of training and then “winging it” with nutrition. In Chattanooga 70.3 (2025), he stuck to his plan and felt strong all the way to the finish… and he also noticed passing athletes who were clearly faster but struggling badly towards the end». Leo (triathlete & president of the Brentwood Endurance Athletic Team in Nashville)

That’s exactly why my Nutrition for Performance program starts 23rd February 💛

It’s designed to give you a simple structure for day-to-day nutrition that supports your training + recovery, long-session fueling (without gut chaos), hydration + electrolytes (so you’re not guessing), and race-week / race-day ex*****on (including what to do when things go off-plan).

Want the details? DM me PERFORMANCE (or link in bio).
Your journey to wellness starts now.

18/02/2026

Calling cyclists (all levels) who… need sun, love being outdoors, and want a week that feels like a proper reset ☀️🚴‍♀️
Not “bootcamp energy”. More like: great rides, great food, movement, recovery, and lots of laughs.

Our Cycling, Nutrition & Wellness Retreats in the Algarve are a mix of cycling + nutrition guidance + yoga/mobility + recovery vibes… and that feeling of coming home lighter ✨

Here are the 2026 dates:
🌿 March: 7–13 - 1 room available
🌿 May: 2–8th (NOW FULL ✅)
🌿 November: 7–13

You don’t need to be “super fit” or “super bendy”. And you won’t be left behind — we ride as a group, with options depending on level 💛
Just bring your curiosity (and your appetite 😄).

Want the details (or to grab one of the remaining spots)? DM us RETREAT

Your journey to wellness starts now.

Endereço

Algarve
Loulé
8100-255

Website

https://www.karellelaurentnutrition.com/

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About Karelle

I discovered nutrition therapy shortly after the birth of my second child who suffered repeated allergies, as well as ear and respiratory infections. As a result of several life events, I also struggled with adrenal fatigue, severe anaemia and gut dysbiosis.

Inspired by the power of nutrition, I embarked on a learning journey to become a nutrition therapist with the Institute for Optimum Nutrition in the hope to help people in their wellness journey.

In addition, I had an interest in triathlon and endurance sports. Surrounded by athletes expressing their needs for nutritional advice, it became evident that combining my two passions made absolute sense.